66
Slam – Start with ball held overhead. Slam the ball to the ground as hard as possible. If you use a bouncing medicine ball, be careful to avoid rebounding the ball back at your face. Tilt your head out of the way if the ball bounces up (video available).
Side Throw – Begin with ball behind you and to the side, from a sideways stance. Forcefully rotate the hips as you throw the ball across the body (video available).
67
Twist Throw – Begin facing a wall (as opposed to the sideways stance used for the Side Throw). Rotate to one side, as you pivot on the balls of the feet. Explode back to the center as you propel the ball against the wall. Catch the ball and repeat to the opposite side. Continue back and forth with a brisk pace, focusing on maximal intensity with each throw. This exercise will develop the rotational strength required for power punching (video available).
Mini-Ball Drills The following exercises are performed with a “minimedicine ball” (also known as a fitness ball). These balls are small enough to grasp with one hand, commonly weighing 5 or 6 pounds. These weighted balls are inexpensive and effective. You can purchase a 5-pound ball for less than $10. When selecting a ball, choose one that is small enough to grasp with one hand. There are video clips available where I demonstrate these drills with a 5-pound ball.
Mini-Ball Punching – Assume your boxing stance with ball in hand. You will be required to train both sides (left and right arm). You will assume the southpaw stance when training the left arm (right foot in front), and the conventional stance when training the right arm (left foot in front as illustrated on page 68). Pivot on the ball of your back foot, as your arm fires the ball forward with the motion of a punch. Turn the shoulder and release the ball with maximal intensity.
68
Mini-Ball Punching (continued)
This movement is very similar to the previously described Shot Put Throw, except there is no assistance from the non-working hand. The mini-ball must be small enough to hold with one hand. This will allow you to closely simulate the motion of an actual punch. This exercise is an excellent example of sportspecific movement. By using the smaller medicine ball, you can perfectly mimic the motion of punching. You will perform this exercise at top speed, without deceleration. This movement is one of the best for improving explosive speed when punching (video available). In Step 3, the non-bouncing ball falls to the ground, rather than bouncing out of control. Pick it up (or catch it) and continue.
Ste 1
Ste 2
Ste 3
Mini-Ball Jab – You can also use the mini-ball to improve your jab. Fire the ball forward as if you were throwing the jab. Work the left and right side. This movement will develop the speed required for a whip-like jab ( video available ).
69
Lateral Jump – Jump back and forth over an object (such as a sandbag or medicine ball). Minimize contact with the ground. Focus on quick, powerful bursts into the air. Upon landing, immediately explode back into the air, in the opposite direction. Continue at a brisk pace, maximizing height with each jump. Lateral Jumps will be used in conjunction with certain strength training exercises throughout the program.
Knee Tucks - Begin in a semi-squat position with your knees slightly bent. Jump as high as you can, bringing your knees to your chest at the top of the jump. Minimize contact with the ground. Knee Tucks can be used in place of Lateral Jumps.
70
Punch Out Drills Weeks 1-3 include a series of “punch out “ drills. Your goal is to throw as many punches as possible during a timed interval (20 or 30 seconds). These drills will be performed with 1-3 pound hand weights. You can use light dumbbells or hand weights that fit around the hand ( video available). A similar drill has been used at US Olympic training camps. One drill was described as follows: “The boxer attempts to throw as many punches as possible during a 30 second time period holding a light pair of dumbbells. The athlete will rest for 60 seconds and then repeat the process for three sets. As the conditioning level of the boxer improves the number of sets and/or the length of the sets can be increased.”
These drills will condition the boxer to throw top speed punches for brief intervals. This style of training will increase the athlete’s work capacity. These work capacity drills will prepare you for Weeks 4-6.
Uppercut Drills Using 3-5 pounds, you will throw rapid-fire uppercuts with the left and right hand. You can perform this drill with the feet parallel. You can handle slightly more weight for this “punching” drill. Most athletes can use 5 pounds without problems (video available ).
Hand Speed Drills Weeks 4-6 will consist of several brief hand speed drills utilizing the following combinations: • • •
Jab – Cross – Jab – Cross Cross – Hook – Cross – Hook Uppercut – Hook – Uppercut – Hook
(1-2-1-2) (2-3-2-3) (4-3-4-3)
Conventional Fighter (left foot in front, jabs with left hand) • • • •
Jab = 1 Straight Right Hand (Cross) = 2 Left Hook = 3 Right Uppercut = 4
71
Southpaw Fighter (right foot in front, jabs with right hand) • • • •
Jab = 1 Straight Left Hand (Cross) = 2 Right Hook = 3 Left Uppercut = 4
During Week 4, you will throw 4-punch combinations (ex. 1-2-1-2). During Week 5, you will throw 6-punch combinations (ex. 1-2-1-2-1-2). During Week 6, you will throw 8-punch combinations (ex. 1-2-1-2-1-2-1-2). Each combination must be thrown at top speed. You will throw one combination, and then take a few seconds to regroup, prior to continuing. It is imperative that you rest between combinations. During Weeks 4-6, you must throw each combination at top speed. These drills are designed to increase hand speed, not improve endurance. To improve speed, you must be completely rested between combinations (video available). Track and Field coaches commonly use a 1:4 work-to-rest ratio when training for speed. These extended rest periods are imperative to prevent lactate build-up, which will hamper explosiveness. Consider that a 4-punch combination can be thrown in less than 1-second. Based on this knowledge, your rest period should be approximately 4-5 seconds between combinations. Certain athletes may require more rest. You can see me demonstrate these punching drills through the video clips that accompany this training program. You will notice that I throw a combination and then regroup, taking a few seconds to rest between combos. This brief rest period is crucial when training for speed. Keep the punch count minimal, the intensity maximal, and the rest periods adequate.
72
Supplementary Exercises N o t e –
The following movements are not included in this six-week program. These movements can serve as possible supplements or additions. The first two exercises involve a homemade tornado ball (a medicine ball attached to a ropelike extension). In the video clips, you will see how I perform these movements by securing a medicine ball inside a basketball net, which has been tied off with a leather shoelace. The net is then secured to an attachment. In the illustrations below, I have used a pant leg from a pair of sweat pants.
Wall Rotations – Begin by standing approximately one foot away from a brick or cement wall. Your back will face the wall with a slight bend in the knees. Begin to swing the ball back and forth, smashing it against the wall on each side. Perform this exercise in an explosive manner. This exercise will develop tremendous rotational power (video available). You can use this exercise to substitute the Side Throw or Side Twist Throw.
Overhand Smash - Stand with legs slightly wider than shoulder width. Begin with ball hanging behind head. Smash the ball forward to the ground in front of you. This movement can substitute the Medicine Ball Slam or Overhand Throw (video available ).
73
Dumbbell Shot Put – This movement is sure to attract the attention of onlookers. With that said, this is an effective exercise for explosive punching power. As with the medicine ball, there is no deceleration with this movement. You will shot put the dumbbell as far as possible. I recommend using a dumbbell that weighs between 10 and 25 pounds, depending on your size and strength. Work both arms. Your non-dominant arm will feel awkward at first, but these movements will develop coordination (video available). You can use this exercise to substitute certain medicine ball exercises (ex. Shot Put Throw, Chest Pass, Overhand Throw). A sample workout that combines the sledgehammer and Dumbbell Shot Put is listed below.
Sledgehammer Swinging – The sledgehammer is an excellent supplement to a boxer’s training routine. Common sledgehammer sizes include 10, 12, and 16 pounds. You can purchase a sledgehammer at any hardware store for approximately $2 per pound. You can swing the sledge against a large rubber tire. In most instances, you can find a used tire for free at a tire shop. Sample Outdoor Session: • • •
3 x 6 Dumbbell Shot Put (each set includes 6 throws per arm) 6 x 10 Sledgehammer Swings (10 from right to left, 10 from left to right) 3 x 10 Plyometric Pushups
This workout can substitute a plyometric training session. I highly recommend a regular dose of the Dumbbell Shot Put and sledgehammer.
74
Sledgehammer continued…
To swing the hammer, one hand will remain stationary at the bottom of the handle. In Step 1, this is my left hand. The sledge starts on my right side, and travels across my body. My right hand slides down the sledge, away from the stationary hand as it is loaded behind my right shoulder. The hand then slides back towards the stationary hand during the downward motion. As you can see in Step 3, both hands are touching, at the end of the handle ( video available).
Ste 1
Ste 2
Ste 3
When you position yourself behind the tire, you should assume a staggered stance, with one foot slightly in front of the other. In the illustration, you can see my left foot is closest to the tire (while swinging from the right side). This stance allows me to generate more hip action on the downward portion of the swing. My hips pivot forcefully as the sledgehammer descends. You can generate even more power by pivoting on the balls of the feet. With this style of swinging, you will be able to handle a heavy sledgehammer. Begin by swinging from the right side for 10 reps, then swing from your left side for 10 reps. When swinging from left to right, your right foot will be closest to the tire. Continue to alternate sides every 10 swings (10 right, 10 left, etc.). It will feel natural to start the sledgehammer from your dominant side. For example, I am right handed, so it is natural for me to swing from right to left. It may feel awkward to swing the sledgehammer from your weak side. One of the benefits of sledgehammer training is its ability to even out your left and right sides. You will become more coordinated with your non-dominant hand.
75
Recommendations Nutrition and Supplementation Due to the intense nature of this program, it is important that you follow a proper nutritional plan. • • •
• •
• • •
Avoid processed foods such as white flour products. Eat rich sources of protein such as egg whites, chicken, and fish. If you are unable to consume adequate amounts of protein, consider adding a meal replacement shake to your nutritional plan. Choose a shake that is low in sugar, yet rich in protein and other valuable nutrients. Stick with natural food choices such as fruits, vegetables, meats, and fish. Consume complex carbohydrates from foods such as oatmeal, yams, whole wheat bread, and beans. Consume a complete multi-vitamin and mineral supplement. Consider adding flax seed oil and glutamine to your supplement schedule. Consider creatine supplementation, but be careful to avoid weight gain. Creatine can assist with strength gains and recovery between intense workouts. The downside to creatine is the weight gain that often accompanies supplementation. Stick with 2-3 grams per day (unless you box as a heavyweight or do not have concerns over weight gain).
Rest •
This is an advanced training program. It is imperative that you receive adequate sleep each night. Lack of rest will impair recovery between workouts. I recommend 8 hours of sleep each night.
Roadwork I recommend 4 days of roadwork each week while performing this program. • • •
Monday and Friday should include anaerobic roadwork sessions. Tuesday and Thursday should be less intense. I recommend running early in the morning to allow adequate time to recover for your evening training session.
Page 76 includes a sample six-week roadwork schedule that you can use with this power training program. You will be required to run 4 days per week.
Weeks 1-6 Sample Roadwork Program (4 days per week) Distance
400 50
Distance
800 50
Distance
400 50
Distance
800 50
Distance
400 50
Distance
800 50
WEEK 1 - Monday Intervals Rest Between Each
4 4
60 seconds Wind sprint
WEEK 2 - Monday Intervals Rest Between Each
3 5
60 seconds Wind sprint
WEEK 3 - Monday Intervals Rest Between Each
5 5
60 seconds Wind sprint
WEEK 4 - Monday Intervals Rest Between Each
4 5
60 seconds Wind sprint
WEEK 5- Monday Intervals Rest Between Each
6 6
60 seconds Wind sprint
WEEK 6 - Monday Intervals Rest Between Each
5 5
60 seconds Wind sprint
WEEK 1 - Tuesday Description
Wednesday
WEEK 1 - Thursday Description
2 miles for time
Fartlek 15 minutes
WEEK 2 - Tuesday Description
WEEK 2 - Thursday Description
Fartlek 15 minutes
2 miles for time
WEEK 3 - Tuesday Description
WEEK 3 - Thursday Description
2 miles for time
Fartlek 20 minutes
WEEK 4 - Tuesday Description
WEEK 4 - Thursday Description
Fartlek 20 minutes
2 miles for time
WEEK 5 - Tuesday Description
WEEK 5 - Thursday Description
2 miles for time
Fartlek 25 minutes
WEEK 6 - Tuesday Description
WEEK 6 - Thursday Description
Fartlek 25 minutes
2 miles for time
Distance
200 100 50
Distance
400 200 100
Distance
200 100 50
Distance
400 200 100
Distance
200 100 50
Distance
400 200 100
WEEK 1 - Friday Intervals Rest Between Each
4 4 4
30 seconds Wind sprint Wind sprint
WEEK 2 - Friday Intervals Rest Between Each
3 3 3
60 seconds 30 seconds Wind sprint
WEEK 3 - Friday Intervals Rest Between Each
5 4 4
30 seconds Wind sprint Wind sprint
WEEK 4 - Friday Intervals Rest Between Each
3 4 4
60 seconds 30 seconds Wind sprint
WEEK 5 - Friday Intervals Rest Between Each
6 5 5
30 seconds Wind sprint Wind sprint
WEEK 6 - Friday Intervals Rest Between Each
3 4 5
60 seconds 30 seconds Wind sprint
77
Roadwork Reminders: •
•
•
400 meters is one lap around a standard high school track (1/4 of a mile). The 2-mile sessions should be run as fast as possible. View these 2-mile sessions as a road race. Challenge yourself to reduce your time each week. These 2-mile runs are excellent for general conditioning and work capacity improvements. Fartlek is a Swedish term for “speed play”. Fartlek consists of random periods of exertion, followed by light jogging. For example, you will sprint as fast as possible, and then follow with a few minutes of light jogging. During a Fartlek workout, you will run hard, then jog, and continue at your own pace, without structure. You vary the distance of each sprint based on how you feel. Fartlek is excellent for general conditioning, without the rigid structure of an interval workout.
Saturday
77
Roadwork Reminders: •
•
•
•
400 meters is one lap around a standard high school track (1/4 of a mile). The 2-mile sessions should be run as fast as possible. View these 2-mile sessions as a road race. Challenge yourself to reduce your time each week. These 2-mile runs are excellent for general conditioning and work capacity improvements. Fartlek is a Swedish term for “speed play”. Fartlek consists of random periods of exertion, followed by light jogging. For example, you will sprint as fast as possible, and then follow with a few minutes of light jogging. During a Fartlek workout, you will run hard, then jog, and continue at your own pace, without structure. You vary the distance of each sprint based on how you feel. Fartlek is excellent for general conditioning, without the rigid structure of an interval workout. When performing wind sprints, you will sprint the required distance, and then jog back to the starting line for rest. There is no stopping. The only rest is the jog back to the starting line. For example, sprint 100 meters, jog 100 meters back to the starting line, and continue with another sprint.
Skill Training Do not neglect skill training during this six-week program. • •
•
Shadow box daily (at least 4 rounds) Include bag training and/or focus mitt work on Monday, Tuesday, Thursday, and Friday Spar on Tuesdays and Thursdays
See Appendix I for a sample weekly program. See Appendix II for sample heavy bag drills.
Pre-fight Preparation This power training program should not be performed during the final week of fight preparation. Your body needs time to rest and recover prior to fighting. I recommend a 1-3 week break from intense strength training and plyometrics before competition. During this time, you should phase out strength training in place of sport-specific conditioning and skill training (ex. increase the frequency of sparring and focus mitt work). Do not leave your strength in the gym. Bring it to the ring!
78
Question s an d Answers Why are there no heavy squatting or deadlift workouts in this program?
Many of the exercises required throughout this program target the legs and core. Examples include Dumbbell Swings, Snatches, and Deadlift Twists. You will also perform a Front Squat Push Press on Wednesdays. These movements, coupled with the intense roadwork demands, will adequately target the legs. Many individuals who perform extremely heavy squats are left too sore to perform quality roadwork sessions. Remember, boxing is a sport that requires a tremendous level of anaerobic conditioning. If a weight routine leaves your legs sore for three days, you will fail to fulfill these objectives. You are training to fight, not to achieve weight lifting “numbers”. Use weight training to supplement your boxing program, not replace it. Should I eat in the morning before roadwork?
This question is often determined based upon available time. Time is a precious commodity. It is not always feasible to eat a complete meal before a morning roadwork session. You will need time to digest after eating. Personally, I do not eat breakfast before my roadwork session. I prefer to run first thing in the morning, before the day begins. I start the morning with a sports drink such as Gatorade, and then conduct the morning session. I eat a complete meal after running. I cannot afford to spend 1-2 hours to digest before a morning workout. If I have a hard sparring session scheduled for Tuesday, can I move Tuesday’s roadwork session to Wednesday?
It is acceptable to alter your roadwork program to conform to your sparring schedule. Sparring is not always available on specific days during the week. There will be situations when you travel to other gyms for sparring, or other fighters travel to your gym. Sparring is a priority, so adjust your morning roadwork accordingly. If an intense session is planned for Tuesday, you may wish to rest the legs that morning. This is perfectly acceptable, and often recommended. If you run on Wednesday or Saturday, be sure to leave plenty of time between running and the required weight training (or complex training) workout. You must be fresh when performing these workouts. I am having a hard time with the roadwork program for Weeks 1-2. Should I advance to Week 3 if I am still struggling with Week 1 and 2?
The six-week roadwork program was designed for well-conditioned boxers. There is no shame in sticking with the first or second week of the program for a
79
few weeks. For example, you could perform Week 1 for two weeks, and then Week 2 for two more weeks. Do not rush progression. It is impossible to create one universal roadwork program that will fulfill the needs of every boxer in the world. Make adjustments when necessary. Listen to your body. If you are not ready to advance to Weeks 3-4, do not rush the process. Build up gradually. Can I stretch this program out for a longer period (ex. 12 weeks)?
Yes, although designed for six-weeks, it is possible to stretch this power training program out over 12 weeks. You could perform each week’s routine for two weeks. This would leave you with a 12-week program (6 weeks of weight training, 6 weeks of complex training). Can I use a sandbag for the strength training exercises?
You can use a sandbag for many of the strength training exercises (ex. Power Cleans, Push Press, Front Squat). Certain movements however are not possible with a sandbag. You will be unable to perform movements such as the Neider Press, Upright Neider Press, and Twisting Snatch. You will need conventional weights for these movements. Will I gain weight with this weight training program?
Weight gain is largely a product of food consumption. If you eat more, you will gain weight. I have worked through this program (and many variations) several times, and have not gained weight. As a boxer, your goal is to improve strength, while remaining within the confines of your weight class. This is not a bodybuilding program. It was created specifically for competitive boxers. As a fighter, you will spend a great deal of time conditioning and skill training (ex. running, jumping rope, hitting the bags, sparring, etc.). These activities are all conducive to weight loss (fat loss). These activities will balance out any weight gain that would be experienced through a pure weight-training program. On what days should I train the neck?
Neck training can be performed on Tuesday, Thursday, and Saturday. I recommend movements such as neck bridges and neck curls with a weighted harness.
80
Appendix I
Sample Weekly Schedule The sample below illustrates how each piece of this program fits into a weekly schedule. Each requirement has been included throughout the sample week. This sample was created for a 4-round fighter.
MONDAY Morning Session • •
Hand weight drills Roadwork
Afternoon Session • • • • • • • •
Warm-up calisthenics Plyometric circuit (medicine ball exercises performed as a circuit 3 times) 4 rounds of shadow boxing 4 rounds on the heavy bag or mitt work with coach (skill emphasis) 2-3 rounds on the heavy bag (conditioning emphasis) 3 rounds on the double-end bag 3 rounds of jump rope Core training
TUESDAY Morning Session •
Roadwork
Afternoon Session • • • • • •
4 rounds of shadow boxing 4 rounds of sparring 3 rounds focus mitt work with trainer (or heavy bag) 3 rounds of double-end bag 2 rounds of speed bag 2 rounds of jump rope
WEDNESDAY Morning Session •
4 rounds of shadow boxing
81
Afternoon Session • •
Weight training (Complex training during weeks 4-6) Core training
THURSDAY Morning Session •
Roadwork
Afternoon Session • • • • • •
4 rounds of shadow boxing 4 rounds of sparring 3 rounds focus mitt work with trainer (or heavy bag) 3 rounds of double-end bag 2 rounds of speed bag 2 rounds of jump rope
FRIDAY Morning Session • •
Hand weight drills (no hand weight drills on Friday during weeks 4-6) Roadwork
Afternoon Session • • • • • • • •
Warm-up calisthenics Plyometric circuit (medicine ball exercises performed as a circuit 3 times) 4 rounds of shadow boxing 4 rounds on the heavy bag or mitt work with coach (skill emphasis) 2-3 rounds on the heavy bag (conditioning emphasis) 3 rounds on the double-end bag 3 rounds of jump rope Core training
SATURDAY Morning Session • • •
4 rounds of shadow boxing 3 rounds of double-end bag training Weight training (Complex training during weeks 4-6)
SUNDAY •
Rest day
82
Appendix II
Heavy Bag Drills This information was taken from T h e B o x e r ’ s G u i d e t o P er f o r m a n c e . E n h a n c e m e n t and its newsletter INSIDE THE RING
These drills can be used during skill training sessions on the heavy bag. You can dedicate an entire round (or more) to each drill, or incorporate several drills into one round. Always wrap your hands and wear a suitable pair of bag gloves when hitting the bag. 1. Speed Drill – Throw your punches as fast as possible. Throw a minimum of four punches per combination. Maintain this pace for the entire round. This drill will improve combination punching ability, while enhancing anaerobic endurance. 2. Outside Drill – Work the entire round from the outside. Throw combinations and then move. Avoid becoming a stationary target as you circle, firing rapid combinations from the distance. Circle the bag in both directions. 3. Inside Drill – Fight the entire round while close to the bag, working combinations consisting of hooks and uppercuts. Mix in head movement and practice bobbing and weaving under imaginary punches. Practice body and head shots with an emphasis on power. 4. Change Directions – As a conventional fighter (jab with left hand), we are accustomed to moving to our left throughout the fight. Practice changing directions for an entire round. If you box from the conventional stance, circle to your right. If you are a southpaw, circle to your left. Punch and move in this direction for the entire round. 5. Jab - The jab is the most important punch in boxing. A talented fighter can win a fight with his jab alone. Practice an entire round throwing only the jab. Throw single, double, and triple jabs. Mix in feints with the jab. Practice moving in both directions while you snap the jab.
83
Heavy Bag Combinations These combinations can also be practiced when shadow boxing and sparring. Southpaws should reverse the combinations (ex. Right jab in place of left jab). • • • • • • • • • • • • • • • • • • •
Left Jab – Straight Right – Left Jab – Straight Right Left Jab – Straight Right – Left Hook Left Jab – Straight Right – Left Hook to the Body – Left Hook to the Head Left Jab – Straight Right – Left Hook to the Head – Left Hook to the Body Left Jab – Straight Right – Left Hook – Straight Right Left Jab – Straight Right – Left Hook – Right Uppercut – Left Hook Left Jab – Right Uppercut – Left Hook Left Jab – Right Uppercut – Left Hook – Straight Right – Left Hook Left Jab – Left Hook ( Known as hooking off the jab ) Left Jab – Left Hook – Straight Right Left Jab – Left Hook – Straight Right – Left Hook Left Jab – Straight Right to the Body – Left Hook to the Head Left Jab – Right Uppercut – Straight Right Left Jab – Right Uppercut – Straight Right – Left Hook – Straight Right Left Jab – Right Uppercut – Left Uppercut – Straight Right Hand Left Jab – Right Uppercut – Left Uppercut – Left Hook Left Jab – Straight Right – Left Jab – Left Jab Left Jab to Stomach – Left Jab to Head Left Jab to Stomach – Left jab to Head – Straight Right Hand – Left Hook
Reversing Roles Drill One of the most common heavy bag conditioning drills is to finish the last 30 seconds of the round with an all-out burst of non-stop punches. Many timers have a signal that indicates the last 30 seconds of the round. When this bell sounds off, you begin to punch all-out for the remainder of the round. This is an excellent drill, as it teaches you to finish each round strong. You can perform a similar drill by starting the round with an all-out burst. After punching non-stop for 20-30 seconds, you will finish the round by “boxing”. You will circle the bag, while snapping the jab and throwing 3 or 4 punch combinations. After each combination, you will continue to circle the bag, snapping double and triple jabs throughout the round. This drill will teach you to use your legs, even after expending a tremendous amount of energy. It is common for the legs to become fatigued after several rounds of intense action. As the legs fatigue, you are more likely to stand in front
84
of your opponent, rather than using the entire ring. This drill will teach you to continue boxing, even after a heated exchange.
Sample Routines 2-Minute Rounds - Beginner: • •
30-seconds of all-out punching Finish the round by boxing and circling the bag
3-Minute Rounds - Intermediate: • •
30-seconds of all-out punching Finish the round by boxing and circling the bag
3-Minute Rounds - Advanced: • •
1-minute of all-out punching Finish the round by boxing and circling the bag
During the “all-out” portion the drill, you should throw straight punches. Throw a non-stop 1-2-1-2-1-2…
The Best of Both Worlds Another option is to start with 3 rounds where you begin each round with an allout flurry. You will then finish with 3 rounds where you begin by boxing, and finish with an all-out flurry. By working both drills together, you will reap the benefits of boxing while fatigued, and punching while fatigued. 3 x 3-Minute Rounds (Start Strong) • •
Start with 30-60 seconds of all-out punching Finish the round by boxing and circling the bag
3 x 3-Minute Rounds (Finish Strong) • •
Start by circling the bag, throwing combinations Finish the round with 30-seconds of all-out punching
Recovery Training Boxing is highly anaerobic. There are bursts of all-out intensity, often followed by less intense moments (movement, feinting, parrying, etc.). As a fighter, you must train yourself to recover between the all-out bursts of action. For example, you may find yourself pinned in the corner. You will unleash 10 consecutive punches on the inside. After punching, you must quickly regroup and be prepared to punch again.
85
In the gym, you must train to recover. Here is a great drill that will help you to fight strong and recover throughout each round. This workout should be performed for 4 rounds. You will rotate between all-out intervals, followed by movement around the bag, where you work the jab, head movement, feints, and footwork. There are three phases to the drill, 10 seconds, 20 seconds, and 30 seconds. Start with 10-second intervals first. This drill should be performed with a partner who can monitor the time with a sports watch or timer. Recovery Training Interval – 10 seconds • • •
10-second interval on the bag (all-out intensity) 10-second recovery interval Continue this pattern for a complete 2 or 3-minute round
Start with 2-minute rounds, and eventually work up to 3-minute rounds. During the all-out intensity interval, you will throw non-stop punches. As soon as the 10second burst is complete, begin to circle the bag. Work on footwork. Feint as if you were trying to freeze your opponent. Your partner will monitor time for each 10-second interval. You will continue this drill for an entire round. It may sound easy on paper, but after a few rounds you will have a change of heart. The key to this drill is to work HARD during each all-out interval. Eventually, you can work your way up to 20 or 30 second intervals. Recovery Training Intervals – 30 seconds • • •
30-second interval on the bag (all-out intensity) 30-second recovery interval Continue this pattern for a complete 2 or 3 minute round
As you begin to work with longer intervals (20 or 30 seconds), you will also have a longer period of active rest. During this time, you should continue to circle the bag and work the jab. You can also throw 2 or 3 punch combinations, focusing only on speed, NOT power. Use this time to recover. After 30 seconds of all-out punching, you will need the time to recover.
10 x 10 System The 10 x 10 System is an intense conditioning drill that you can use on the heavy bag, or when shadow boxing (preferably on the heavy bag). You will throw straight punches for this drill. From your regular boxing stance, you will throw a rapid-fire 10-punch combination. You will throw a non-stop 1-21-2-1-2-1-2-1-2 (1=jab, 2=cross). Your focus must be on throwing fast, powerful punches. It is important to fully extend and snap your punches. It is important to punch hard throughout the entire drill. Pivot on the balls of your feet and rotate the hips. It is important to maintain proper form.
86
Upon completing the 10-punch combination, you will reset your feet and repeat the drill. It should only take 1-2 seconds to reset. Do not exceed 2 seconds before throwing your second 10-punch combination, once again focusing on speed AND power. Continue this sequence ten times before resting. Each cycle of the 10 x 10 System consists of 100 punches (10 x 10). Repeat this drill for 4-10 cycles. Limit your rest between cycles to less than 1minute. As your condition improves, you can reduce the rest period to 30 seconds. Sample Session ! ! ! !
1-2-1-2-1-2-1-2-1-2 Reset 1-2-1-2-1-2-1-2-1-2 Reset
Continue for 10 sets of 10 punches (100 total). Rest for 1-minute or less and continue.
Quality Punches This drill emphasizes quality punches. You throw 10 hard punches, reset, and continue with 10 more quality punches. This form of training is unique from the traditional bag drill where you throw non-stop punches for a specific time period. Both drills are useful, but for different reasons. When you punch non-stop for an extended time period (ex. 30 seconds or 1-minute), the quality of your punches gradually declines. This drill emphasizes quality AND quantity. The split second that you have to regroup between each 10-punch combination allows you to recover, and return with another quality combination. When you fight, your goal is to throw quality punches throughout the bout. Your technique and punch quality cannot deteriorate when fighting. The 10 x 10 System will train you to throw fast, powerful punches in succession. When you box, you will often throw a powerful combination, then move, and then return with another combination. You will rarely have the opportunity to throw non-stop punches for more than a few seconds at a time. Your opponent will either move, counter punch, or hold.
5 x 20 System A close relative to the 10 x 10 System is the 5 x 20 System . From your boxing stance, you will throw a rapid-fire 5-punch combination. You will throw a non-
87
stop 1-2-1-2-3 (1=jab, 2=cross, 3=hook). This drill begins with 4 straight punches, and finishes with a left hook (right hook if you are a southpaw). 1. 2. 3. 4. 5.
Left Jab Right Cross Left Jab Right Cross Left Hook
This drill can be used on its own, or in conjunction with the 10 x 10 System . For example, you can begin with three rounds of 10 x 10, and then proceed with three rounds of 5 x 20. The 5 x 20 System is excellent when fatigued from the 10 x 10 System . You should always be able to throw a hard 5-punch combination. Upon completing one 5-punch combination, you will reset your feet and repeat the drill. It should only take 1-2 seconds to reset. Do not exceed 2 seconds before throwing your second 5-punch combination, once again focusing on speed AND power. Each cycle of the 5 x 20 System consists of 100 punches (5 x 20). Repeat this drill for 4-10 cycles. Limit your rest between cycles to less than 1minute. As your condition improves, you can cut the rest down to 30 seconds. Sample Session ! ! ! !
1-2-1-2-3 Reset 1-2-1-2-3 Reset
Continue for 20 sets of 5 punches (100 total). Rest for 1-minute or less and continue.
Punch Intervals Punch non-stop for a 1-minute interval (round). Focus on throwing fast, straight punches without stopping. You can start with 4 x 1-minute rounds. Give yourself 1-minute of rest between rounds. Eventually, you can cut the rest period to 30 seconds. As your condition improves, you will find yourself throwing MORE punches, and MORE effective punches (harder punches). Sample Session: • •
4 x 1-minute round (non-stop punches, maximal intensity) 1-minute rest between rounds
88
Conditioning Drill This conditioning drill emphasizes speed and quality punches. Each combination must be thrown at top speed, with pristine technique. Do not get sloppy with your punches. This drill involves the following sequence, repeated for an entire round: • • • •
1-2-1-2-1-2 1-2-1-2 1-2 1-1-1
1=jab, 2=cross After each combination, you will sidestep to your left (right side if you are a southpaw) and continue punching. You will continue to punch, and then sidestep, throughout the round. You should be punching and circling the bag for the entire round. You begin with a six-punch combination, then a four-punch combination, and then a two-punch combination. You conclude with a triple jab. Following the triple jab, you will start over with the six-punch combination, and continue this pattern for the entire round. Sample for a conventional boxer: • • • • • • • •
6 punches (jab, cross, jab, cross, jab, cross) Sidestep to your left 4 punches (jab, cross, jab, cross) Sidestep to your left 2 punches (jab, cross) Sidestep to your left Triple jab while circling the bag to your left Continue for an entire 2 or 3-minute round
Note – The sidestep can be accomplished by stepping to your left, and/or by
pivoting off the lead foot to your left. In most cases, the sidestep will involve a combination of stepping and pivoting.
Double-end Bag The double end bag is one of the best tools to enhance timing, reactions, and combination accuracy. This bag will teach you to bob and weave, slip and duck,
